What is the most effective at scraping fat

The most significant ways to remove body fat include high-intensity interval training, controlling carbohydrate intake, increasing dietary fiber, and using prescription weight-loss drugs. These methods accelerate fat metabolism through different mechanisms, but require professional guidance.

1. High intensity interval training

HIIT exercise can significantly increase metabolic rate in a short period of time, and the sustained fat burning effect after exercise can reach 24-48 hours, which is more efficient than regular aerobic exercise.

2. Control carbohydrate intake

Adopting a low carbohydrate diet (50-100 grams per day) can force the body to turn to fat for energy, and intermittent fasting is more effective.

3. Increase dietary fiber

Water soluble dietary fiber can reduce fat absorption by about 30% by encapsulating food fat with glue, pectin, etc., while improving gut microbiota.

4. Prescription lipid-lowering drugs

Using GLP-1 receptor agonists (such as semaglutide) or biguanide drugs under the guidance of a doctor can simultaneously regulate appetite and glucose and lipid metabolism.

Rapid weight loss requires a daily protein intake (1.2-1.5 grams per kilogram of body weight) and regular monitoring of liver and kidney function to avoid metabolic damage caused by extreme dieting.